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برنامۀ تمرین قدرتی
Their strength training program required just 1 set of 12 standard resistance machine exercises, 2 or 3 days per week, using a weight load that could be performed 8 to 12 repetitions.
For example, during a circuit strength training program, you are likely to burn 8 to 10 calories per minute, or 160 to 200 calories over a 20-minute exer- cise session.
For example, in a study by Westcott and colleagues (2013), participants (average age 59 years) performed a standard strength training program and followed a moderate-calorie nutrition plan (1,200 to 1,500 calories/day for women and 1,500 to 1,800 calories/day for men).
They also reduced their resting blood pressure by almost 6 mmHg systolic and almost 4 mmHg diastolic, which is another excellent reason for combining a sensible strength training program and a sound nutrition program.
In our study of more than 1,600 men and women with an average age of 54 years, the relatively brief strength training program (1 set of 12 resistance machine exercises, 3 days/ week) reduced resting systolic blood pressure by more than 4 mmHg and diastolic blood pressure by more than 2 mmHg after just 10 weeks of training (Westcott et al. 2009).
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